{"id":5331,"date":"2023-07-04T23:24:05","date_gmt":"2023-07-04T16:24:05","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=5331"},"modified":"2023-07-04T23:24:05","modified_gmt":"2023-07-04T16:24:05","slug":"what-to-know-about-using-adaptogens-for-stress","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=5331","title":{"rendered":"What To Know About Using Adaptogens for Stress"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">E<\/span>verywhere from <a href=\"https:\/\/www.wellandgood.com\/erewhon-los-angeles\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/erewhon-los-angeles\/\">Erewhon<\/a> to the internet, there are enticing promises about what powders, pills, and potions containing adaptogens can do for your body and mind. Using adaptogens for stress relief in particular has become a big business: <a href=\"https:\/\/www.businesswire.com\/news\/home\/20230124005839\/en\/Adaptogens-Market-Report-2022-Rising-Amount-of-Consumer-Stress-Worldwide-Bolsters-Sector---ResearchAndMarkets.com\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.businesswire.com\/news\/home\/20230124005839\/en\/Adaptogens-Market-Report-2022-Rising-Amount-of-Consumer-Stress-Worldwide-Bolsters-Sector---ResearchAndMarkets.com\">ResearchAndMarkets.com says<\/a> it\u2019s a $10.3 billion industry, and is expected to nearly double in size by 2031 to $20.3 billion thanks to a \u201crising amount of consumer stress.\u201d (At least someone&#8217;s benefiting from the chaos that is existing in the 2020s!)<\/div>\n<p>Experts say there is evidence that regularly taking certain herbal extracts that fall under the adaptogen umbrella can reduce stress over time. However, the likelihood that picking up an adaptogenic soda or tea will immediately induce a sense of calm, as so much of the marketing of these beverages imply, is slim to none.<\/p>\n<p>The appeal of these promises is totally understandable. Something to relax you that won\u2019t get you drunk or high? A dream! But fast-acting, short-term change is simply not how these herbs work.<\/p>\n<p>That doesn\u2019t mean adaptogens can\u2019t add value to your life. You just have to be discerning about the products you go for, and somewhat disciplined about regularly taking them, in order to potentially see a meaningful effect.<\/p>\n<h2>What are adaptogens?<\/h2>\n<p>Adaptogens are a class of herbs that affect your response to stress. They\u2019re grouped together by what they do, rather than what they are.<\/p>\n<p>\u201cThere are probably hundreds upon hundreds [of adaptogens], they just haven&#8217;t been studied or identified yet,\u201d <span style=\"font-weight: 400;\"><a href=\"https:\/\/www.doctormather.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.doctormather.com\/\">Joseph Mather, MD,<\/a>\u00a0a physician and functional medicine practitioner, says<\/span>. \u201cThey\u2019re generally a class of herbal medications that have stress-balancing effects.&#8221;<\/p>\n<p>Some well known adaptogens are <a href=\"https:\/\/www.wellandgood.com\/can-ashwagandha-help-you-sleep\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/can-ashwagandha-help-you-sleep\/\">ashwagandha<\/a>, rhodiola, reishi mushrooms, ginseng, cordyceps, and others. They have roots in Ayurvedic and Chinese medicine. You can see a comprehensive list compiled by the U.S. Department of Veteran Affairs&#8217; Whole Health Library <a href=\"https:\/\/www.va.gov\/WHOLEHEALTHLIBRARY\/docs\/Adaptogens.pdf\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.va.gov\/WHOLEHEALTHLIBRARY\/docs\/Adaptogens.pdf\">here<\/a>.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/adaptogens-for-stress\/\" current-title=\"Here\u2019s What the Science Actually Says About Using Adaptogens for Stress Relief\" current-image=\"adaptogens-for-stress-1-425x285.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-01-04\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/adaptogens-for-stress\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/adaptogens-for-stress\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/adaptogens-for-stress\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<h2>What do adaptogens do?<\/h2>\n<p>Experts say adaptogens bring balance to a person\u2019s stress response. For example, if a person is highly anxious, they might respond more strongly to stressors. So adaptogens purportedly can make their stress responses more measured.<\/p>\n<p>\u201cWe use cortisol as the main marker for stress hormones, [and] if the main stress hormone is too low, the herbal medicine can bring it up,\u201d Dr. Mather says. \u201cAnd if it&#8217;s too high, it can bring it down.\u201d<\/p>\n<p><a href=\"https:\/\/drpentz.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/drpentz.com\/\">Judith Pentz, MD,<\/a> an associate professor in the department of psychiatry at the University of New Mexico, who practices integrative and holistic psychiatry, explains that these herbs act upon the the hypothalamic-pituitary-adrenal axis (HPA axis), affecting the amount of cortisol we secrete, and subsequently, other factors like blood pressure.<\/p>\n<p>\u201cIt helps to stabilize the HPA axis and reset the system so that the body can manage the stress according to its need,\u201d Dr. Pentz says.<\/p>\n<h2>How do adaptogens work?<\/h2>\n<p>Unlike pharmaceuticals that have a very targeted mechanism, Dr. Mather says that herbs work on a systemic level, with multiple active ingredients affecting our bodies as a whole. This is why adaptogens can also act upon the immune system\u2014a system which incidentally has a\u00a0<a href=\"https:\/\/www.wellandgood.com\/how-stress-affects-body\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-stress-affects-body\/\">symbiotic relationship with stress<\/a>.<\/p>\n<p>Additionally, different herbal extracts may have different active ingredients causing these effects. However, some researchers posit that molecules called <a href=\"https:\/\/www.britannica.com\/science\/glycoside\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.britannica.com\/science\/glycoside\">glycosides<\/a>, which can impact heart rate, may come into play.<\/p>\n<p>That said, taking an adaptogenic herb once probably won\u2019t do anything. To work, you have to take a consistent amount of a high enough dose at regular intervals, consistently over time.<\/p>\n<p>\u201cAny of these herbs can be beneficial, but there&#8217;s a dose dependence in connection with it,\u201d Dr. Pentz says. \u201cMany of these actually need to be taken daily for the benefit to be noticed over time.\u201d<\/p>\n<h2>What is the scientific evidence that adaptogens can reduce stress?<\/h2>\n<p>While varieties of adaptogens abound, when it comes to actual evidence for the efficacy of adaptogens, not all adaptogens are created equal. That\u2019s partially because the class of herbs is so broad that they\u2019re difficult to study as a whole.<\/p>\n<p>\u201cThese are whole herbs we&#8217;re talking about,\u201d Dr. Pentz says. \u201cThey have many, many ways that they interface with the body and the brain. And each one is very specific as to what they do. So it&#8217;s really hard to create a global perspective, because each one has its strengths.\u201d<\/p>\n<p>When assessing whether to recommend an adaptogen to patients, Dr. Mather looks for \u201crandomized, placebo-controlled trials and better yet, you want to be using adaptogens that have a meta-analysis where they grouped many randomized, placebo-controlled trials.\u201d (He also looks to make sure they were not funded by supplement makers.)<\/p>\n<p>Dr. Mather is confident in the efficacy of ashwagandha in particular. He says two gold-standard meta-analyses\u2014one <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36017529\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36017529\/\">from 2022<\/a>, and the other <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25405876\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25405876\/\">from 2014<\/a>\u2014demonstrate that taking ashwagandha changes biomarkers related to stress (including cortisol levels) and inflammation, and has an impact on several different methods of measuring mood, and mental health over time.<\/p>\n<p>\u201cWhen clinicians are looking to give herbal medications to patients, we really want to see that there is really robust evidence showing that it helps, and that&#8217;s what we have for ashwagandha,\u201d Dr. Mather says. \u201cWe know it works.\u201d<\/p>\n<p>Rhodiola is another <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9228580\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9228580\/\">fairly well-studied herb<\/a>, says Dr. Pentz.<\/p>\n<p>\u201cThere is still a need for larger clinical studies, but [rhodiola] has been shown to be safe and effective to treat mild to moderate depression,\u201d Dr. Pentz says. \u201cIt also was shown to have a slightly faster onset than pharmaceutical [medicine].\u201d<\/p>\n<h2>What to look for in an adaptogen<\/h2>\n<p>If you want to get any sort of benefit from an adaptogenic beverage or supplement other than tasting good or making you feel good about yourself, there are a few things to keep in mind.<\/p>\n<h3>Select the right adaptogen for your needs, and take enough of it<\/h3>\n<p>The dosage should be significant\u2014which probably isn\u2019t actually the case in most adaptogenic beverages.<\/p>\n<p>\u201cOne needs to be careful about using herbs, but the dose that&#8217;s probably present in these drinks is at a non-risk level,\u201d Dr. Pentz says. \u201cFor an impact to happen you need a minimum amount of milligrams for the benefit to be seen. And for the beverage to be labeled \u2018non-medical,&#8217; they have to be careful with how much they put in there.\u201d<\/p>\n<p>When determining the right dosage\u2014as well as the right adaptogen or adaptogen blend\u2014you\u2019ll probably want to work with a medical professional to assess, as you go along, whether the herbs are having any effect.<\/p>\n<p>\u201cEach of these really needs to be offered to the person according to their age and health and wellbeing as opposed to a panacea for everybody,\u201d Dr. Pentz says.<\/p>\n<p>There\u2019s no one ideal adaptogen dose for all people. However, studies of rhodiola and adaptogens have administered doses between 150 and 350 milligrams, one or two times a day.<\/p>\n<h3>Buy from reputable sources<\/h3>\n<p>For supplements, you\u2019ll want to make sure a third party body has validated that what the product says is in the supplement is actually in there. Since the supplement industry <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4330859\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4330859\/\">lacks oversight<\/a>, labels aren&#8217;t always reliable. But if you want something to work for you, make sure, ya know, you\u2019re actually taking the herb you think you\u2019re taking.<\/p>\n<h3>Be wary of adaptogenic beverage marketing claims (or implications)<\/h3>\n<p>Avoid products that imply fast-acting results, because this is a fundamentally misleading claim.<\/p>\n<p>\u201cHerbs really work more in terms of the long run as opposed to short term,\u201d Dr. Pentz says. \u201cIt&#8217;s a total body response for herbs, and it takes a while because it actually helps to create adjustments in the nervous system, in the hormonal system, for the overall benefit to manifest. So it&#8217;s working at a molecular level to instill change in the human body and brain, and that takes time.\u201d<\/p>\n<blockquote>\n<p>&#8220;Herbs really work more in terms of the long run as opposed to short term.&#8221; \u2014Judith Pentz, MD<\/p>\n<\/blockquote>\n<p>So no, sipping on a drink with adaptogens won&#8217;t cause you to feel less stressed in the moment.<\/p>\n<h3>Know it&#8217;s a tool, not a fix<\/h3>\n<p>Finally, know that adaptogens are just one way to address your mental health, and that addressing underlying stressors in your life is important to do in addition to finding a way to modulate your response to stress with adapatogens.<\/p>\n<p>\u201cIt&#8217;s a tool, not the solution to the problem,\u201d Dr. Mather says. \u201cIt&#8217;s really important to use tools like adaptogens or antidepressants or therapy to feel better, so that you can then do the work.\u201d<\/p>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>Everywhere from Erewhon to the internet, there are enticing promises about what powders, pills, and potions containing adaptogens can do for your body and mind. Using adaptogens for stress relief in particular has become a big business: ResearchAndMarkets.com says it\u2019s a $10.3 billion industry, and is expected to nearly double in size by 2031 to &hellip;<\/p>\n","protected":false},"author":3,"featured_media":5332,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-5331","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/5331","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5331"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/5331\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/5332"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5331"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5331"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5331"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}